How to Set Up a Lifestyle Walking Routine

Casual fitness walking (or lifestyle walking) is the most slow-paced of fitness walking techniques. It is low to moderate intensity. Most casual walkers walk an average of 2.5 to 3.5 miles per hour, which means that they walk about 1 mile every 17 to 24 minutes.

Your calves, thighs, and hips are the primary muscles used, but you also use your abdominals and lower back to some extent to keep your posture upright. You will feel warm and worked but not sweaty and exhausted when you complete a lifestyle walk.

Although casual walking can be done anytime, anywhere, having a formal routine to follow helps some walkers. Following are three different beginner weekly lifestyle walking routines to give you an idea of how easily you can fit walking into your day, no matter how busy your schedule is. All three routines get you to the same point: You’ll burn the same number of calories, walk the same amount of time, and cover the same miles no matter how you slice it.

Lifestyle Walking Routine 1 — All at Once
Day Activity Description
1 Walk 30 to 60 minutes Intensity: 50 to 60% of max
Estimated calorie burn: 120 to 240
Mileage: 1.5 to 3.0 miles
2 Walk 30 to 60 minutes Intensity: 50 to 60% of max
Estimated calorie burn: 120 to 240
Mileage: 1.5 to 3.0 miles
3 Walk 30 to 60 minutes Intensity: 50 to 60% of max
Estimated calorie burn: 120 to 240
Mileage: 1.5 to 3.0 miles
4 REST
5 Walk 30 to 60 minutes Intensity: 50 to 60% of max
Estimated calorie burn: 120 to 240
Mileage: 1.5 to 3.0 miles
6 Walk 30 to 60 minutes Intensity: 50 to 60% of max
Estimated calorie burn: 120 to 240
Mileage: 1.5 to 3.0 miles
7 REST
Weekly Totals: Walking time: 150 to 300 minutes
Calories burned: 600 to 1,200 weekly
Mileage: 7.5 to 15 miles
Lifestyle Walking Routine 2 — Three-Way Split
Day Activity Description
1 Walk 10 to 20 minutes in the morning Intensity: 50 to 60% of max
Walk 10 to 20 minutes in the afternoon Estimated calorie burn: 40-80/walk; 120 to 240 daily
Walk 10 to 20 minutes in the evening Mileage: 0.5 to 1 mile/walk; 1.5 to 3.0 miles daily
2 Walk 10 to 20 minutes in the morning Intensity: 50 to 60% of max
Walk 10 to 20 minutes in the afternoon Estimated calorie burn: 40-80/walk; 120 to 240 daily
Walk 10 to 20 minutes in the evening Mileage: 0.5 to 1 mile/walk; 1.5 to 3.0 miles daily
3 Walk 10 to 20 minutes in the morning Intensity: 50 to 60% of max
Walk 10 to 20 minutes in the afternoon Estimated calorie burn: 40-80/walk; 120 to 240 daily
Walk 10 to 20 minutes in the evening Mileage: 0.5 to 1 mile/walk; 1.5 to 3.0 miles daily
4 Walk 10 to 20 minutes in the morning Intensity: 50 to 60% of max
Walk 10 to 20 minutes in the afternoon Estimated calorie burn: 40-80/walk; 120 to 240 daily
Walk 10 to 20 minutes in the evening Mileage: 0.5 to 1 mile/walk; 1.5 to 3.0 miles daily
5 REST
6 Walk 10 to 20 minutes in the morning Intensity: 50 to 60% of max
Walk 10 to 20 minutes in the afternoon Estimated calorie burn: 40-80/walk; 120 to 240 daily
Walk 10 to 20 minutes in the evening Mileage: 0.5 to 1 mile/walk; 1.5 to 3.0 miles daily
7 REST
Weekly Totals: Walking time: 150 to 300 minutes
Calories burned: 600 to 1,200 weekly
Mileage: 7.5 to 15 miles
Lifestyle Walking Routine 3 — Mix and Match
Day Activity Description
1 Walk 30 to 60 minutes Intensity: 50 to 60% of max
Estimated calorie burn: 120 to 240
Mileage: 1.5 to 3.0 miles
2 Walk 10 to 20 minutes in the morning Intensity: 50 to 60% of max
Walk 10 to 20 minutes in the afternoon Estimated calorie burn: 40-80/walk; 120 to 240 daily
Walk 10 to 20 minutes in the evening Mileage: 0.5 to 1 mile/walk; 1.5 to 3.0 miles daily
3 Walk 15 to 30 minutes in the morning Intensity: 50 to 60% of max
Walk 15 to 30 minutes in the afternoon Estimated calorie burn: 60-120/walk; 120 to 240 daily
Mileage: 0.75 to 1.5 miles/walk; 1.5 to 3.0 miles daily
4 REST
5 Walk 30 to 60 minutes Intensity: 50 to 60% of max
Estimated calorie burn: 120 to 240
Mileage: 1.5 to 3.0 miles
6 Walk 15 to 30 minutes in the morning Intensity: 50 to 60% of max
Walk 15 to 30 minutes in the evening Estimated calorie burn: 60-120/walk; 120 to 240 daily
Mileage: 0.75 to 1.5 miles/walk; 1.5 to 3.0 miles daily
7 REST
Weekly Totals: Walking time: 150 to 300 minutes
Calories burned: 600 to 1,200 weekly
Mileage: 7.5 to 15 miles
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